19Feb

Ketogenic diet

Ketogenic diet

Ketogenic diet, which many now use for weight loss, in fact, has been developed to treat patients with epilepsy. Due to it, many managed to reduce the manifestations of this "terrible" disease in their children, and some even completely forget about its existence.

But due to the fact that progress does not stand still, a ketogenic diet for these purposes is used very rarely. But among lovers of a tight, slender and well-proportioned body, it has become very popular.

After all, it helps to dry the body, get rid of extra pounds and at the same time maintain muscle mass, which is not possible for all diets. In addition, the ketogenic diet perfectly combines with physical activity, which further increases its effectiveness.

The basic principles of the

diet The ketogenic diet for weight loss is based on three basic concepts - proteins, ketone and ketosis.
Proteins - their large presence in food does not allow the body to dry muscles, instead it takes energy from fat stores, thereby reducing the fatty layer, which leads to weight loss.

Ketone - is a substitute for carbohydrates, which are the energy of our body and are often shelved by them. From a medical point of view, ketones are products of the decomposition of fats. If you call this process artificially( that is, completely eliminating the use of carbohydrates), then the body will begin to accumulate harmful substances, which in itself is dangerous.

Basic principles of diet

Therefore it is extremely important to understand that if you want to lose weight with a ketogenic diet, you must learn how to artificially remove these substances from the body. And you can do this in several ways:

  • drink a lot of fluids( toxins will simply be washed out of the body and excreted naturally);
  • engage in sports( during training, the body sweats, and then toxins are released);
  • 1-2 times a week to replenish glycogen reserves, that is, eat carbohydrate food.

Note that the ketogenic diet does not completely exclude carbohydrates from the diet, but reduces them to 30 grams per day. This amount is not enough to ensure that glycogen stocks are always in the norm. For this, it is necessary to organize, so to speak, restorative days. To eat it is necessary as follows - 5 days only protein food, 2 days carbohydrate.

The menu of the diet

The menu of the ketogenic diet consists, as you already understood, of protein foods. These are:

  • fish;
  • meat;
  • eggs;
  • cheese;
  • cottage cheese;
  • milk;
  • kefir.

Vegetables are also allowed while maintaining this diet. But it is worth considering that they contain carbohydrates, so it is worth using them in too much. You can use the following menu( you can change something, but according to the indications it should be about the same).

Breakfast

As a rule, the morning most of us eat scrambled eggs. And since the eggs are on the list of allowed products, one can cook an omelet for breakfast. It is recommended to cook it for a couple of 2 eggs, without adding oil. You can eat an omelette in its pure form, or you can add 1 tomato and chopped herbs.

So, let's make a calculation of carbohydrates. The eggs contain about 0.7 grams, in tomatoes and greens for 5 grams. In total, it turns out that this breakfast contains only 11 grams of carbohydrates. Not bad.

The diet menu

Lunch

For lunch, you can cook any meat( 100 grams) of your choice( except pork, because it is not a dietary product).Preference should be given to beef and veal. Meat can be boiled, steamed or baked in an oven without oil. Stewed vegetable stew can serve as a side dish( 100 grams).Also, you can add to the dinner a small piece of cheese( not more than 40 grams), one cucumber and fresh leaves of green salad.

Consider the amount of carbohydrates. Stew of stewed vegetables contains about 7 grams, cucumber - 4 grams. In meat and cheese, carbohydrates are absent. Total is only 11 grams.

Dinner

For dinner, you can eat a piece of fish instead of meat( about 200 grams), add a couple of leaves of green lettuce, cucumber and tomato to it. You can also eat one boiled egg. Such a dinner is easy and will save you from a feeling of heaviness in the stomach.

Let's calculate the amount of carbohydrates in such a dinner. Fish - in it, as well as in meat, there are no carbohydrates, an egg of about 0.7 grams, a tomato - 5 grams, fresh cucumber - 4 grams, and salad leaves 1.3 grams. Total obtained 12 grams.

And if you calculate the total amount of carbohydrates eaten, you get 34 grams. This is very small. If you feel drowsy during a diet or notice that you started to get tired quickly, then you will need to increase the amount of carbohydrates consumed by about 2 times( up to 60 grams).

As this diet provokes artificial ketone production, which can adversely affect the health status, it is necessary to consult a doctor in advance. Otherwise, you run the risk of earning a "bonus" of an exacerbation or a new illness.

Video about the keto diet